Warm-Up 900/20:00
300 Swim
200 Kick
100 Pull
4x50 @:10s Rest -25 Scull -25 Drill
4x25 @:15s Rest Sprint Cycle
Kick Set 500/12:00
1x200 @:20s Rest Kick -25 Free -25 Breast or Fly
2x100 @:15s Rest Kick Build Each 100 to Fast
1x100 Ez Swim
Main Set 2100/50:00
*Switch Up Strokes
3 Rounds
1x300 @:30s Rest Swim Or Pull
4x50 @:10s Rest Desc.1-3 #4 EZ
4x25 @:15s Rest All out
1x100 @:20s Rest EZ Recover
Cool Down 200/5:00
200 Choice Loosen
3700 Yards 87 Minutes